WOD / Blog
23 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Begin lifting at 75% and work to a heavy single. All lifts will be on a 2- minute clock. WOD: For Time (12 Minute Time Cap) 3 -6-9-12-15-18-21 Floor Press (135/95)(95/65) 21-18-15-12-9-6-3 Slam Balls (30/20)(20/15) 3 -6-9-12-15-18-21 Double Unders […]
22 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 70%. All lifts will be on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 30 Power Cleans (155/105)(105/70) 800 Meter Run 30 Power Cleans (155/105)(105/70) Stimulus/Focus: Think about doing the power cleans in quick […]
20 June 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
19 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2-minute clock. WOD: For Time (18 Minute Time Cap) 10 Push Jerks (135/95)(95/65) 100 Double Unders 8 Push Jerks (135/95)(95/65) 80 Double Unders 6 Push Jerks (135/95)(95/65) […]
18 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Let’s get heavy! Aim for 80% for the opening set of 5. Work to a heavy single. Lifts will be on a 3-minute clock. WOD: Andi For time: 100 hang power snatches 100 push presses 100 sumo deadlift high […]
17 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 6 x 6 x 6 x 6 x 6 Stimulus/Focus: The opening weight should be 65-70% of your 1 RM. Get AHAP. Focus on midline stabilization! Lifts will be on a 3-minute clock. WOD: 6 Rounds for Calories: 2 Minutes Rowing 2 Minutes Rest Stimulus/Focus: Work on efficient and […]